Bowflex XTL - Manual (Page 31)

Back Exercises
FINISH
START
FINISH
START
LYING LAT PULLDOWNS
- Modified
Muscles worked:
This exercise emphasizes the latissimus dorsi, teres major and rear deltoid
which make up the large pulling muscles of your upper back and eliminates the biceps from the
movement.
Starting position:
•Lie on your back on the bench, head toward the power rods. Your buttocks will eventually be
off the end of the bench.
•Slip your arms through the handles and slide the cuff just past your elbows and tighten cuffs.
•Grasp the cable with your palms facing inward and slide your body down along the bench far
enough that your arms are fully extended, knees bent and feet flat on the floor.
•Tighten your abdominals to stabilize your spine while maintaining a very slight arch in the
lower back.
Action:
•Initiate the movement by pulling your shoulder blades down towards your bottom and then
immediately start slowly pulling your elbows down towards your hips and then inward to the
side of your body.
•Slowly return to the starting position, allowing your arms and shoulder blades to move back up
towards the power rods without relaxing.
Key points:
•Do not lose spinal alignment.
•Keep the lats tightened throughout the entire motion.
•Release your shoulder blades at the end of each rep and initiate each new rep by depressing
your shoulder blades.
FUNCTIONAL LOW BACK EXTENSION
- Seated (with hip extension)
Muscles worked:
This exercise emphasizes the muscles in your low back (erector spinae and
deep spinal muscles) that are necessary for providing stabilization and protection for the spine. The
lower back muscles are challenged isometrically just like they should be used when lifting and carrying in
daily life. The gluteus maximus and the hamstrings are also strengthened at the hip.
Starting position:
•Sit on the bench facing the power rods.
•Grab handles and slide them over your forearms near your elbows.
•Place heels on the end of the platform, bend the knees comfortably, cross your arms in front of
your chest and pull handles tightly to your chest.
•Sit up straight, lift your chest, tighten your trunk muscles and maintain a slight arch in your
lower back.
•Pinch your shoulder blades together slightly.
•Lean forward from the hips slightly letting out some of the tension in the cables.
Action:
•Keeping your chest lifted, move your entire torso backwards as a unit by pivoting at the hips.
•Slowly return to the starting position without slouching or changing spinal alignment.
Key points:
•Keep your chest lifted and a very slight arch in your lower back at all times.
•Move from the hips only, not your waist. Do not increase or decrease the arch in your lower
back during the movement.
29